Vitamin d foods

Vitamin d sources | vitamin d rich foods

Vitamin D is essential for bone health and immune system function. But did you know that vitamin D also plays a role in regulating metabolism and blood sugar levels?

The sun provides us with vitamin d foods  naturally, but some foods contain vitamin D too. These include salmon, tuna, eggs, mushrooms, and fortified milk.

Vitamin D deficiency has become a major public health concern due to its association with several chronic diseases such as cancer, diabetes, heart disease, and depression.

Vitamin D is a fat-soluble vitamin that’s critical for bone and muscle formation. Vitamin D helps maintain proper blood levels of calcium, phosphorus, and magnesium, and increases intestinal absorption of these minerals. Vitamin D is often referred to as the sunshine vitamin because it is produced naturally by the body when exposed to sunlight. But many foods, including fish, meat, eggs, milk, and fortified cereals, provide some amount of vitamin D. You may need to supplement with vitamin D if your diet doesn't provide enough.

1. Salmon

Salmon is a great source of vitamin D. Vitamin D is a fat-soluble vitamin that helps your body use calcium and phosphate. These two minerals help build strong bones and teeth. If you don't get enough vitamin D, your body may not absorb calcium properly. In addition, vitamin D helps regulate blood sugar levels and keeps your immune system working well.

2. Eggs

Eggs are a good source of protein and vitamins A, B12, and E. These vitamins help build strong muscles and bones. Egg yolks are high in cholesterol, so make sure you limit yourself to just two per week.

3. Yogurt

Yogurt is a great source of probiotics. Probiotics help maintain gut health. Eat yogurt regularly to help prevent stomach ulcers.

4. Tofu

Tofu is a great source of protein, iron, zinc, and selenium. Iron is important for red blood cells and muscle growth. Zinc is important for wound healing and proper immune system functioning. Selenium is an antioxidant that aids in detoxification and supports thyroid function.

5. Almonds

Almonds are a great source of vitamin D, omega fatty acids (especially ALA), antioxidants and fiber. Eating almonds regularly can reduce your risk of heart disease and improve blood pressure control. Almond skins are high in fiber and low in fat. Almonds do not have any cholesterol and a handful of almonds supplies 5 percent of your daily requirement for vitamin D.

6. Milk

Milk is a excellent source of calcium and vitamin d sources. According to the National Institutes of Health, adults need 1,000 milligrams of calcium each day. That's roughly half of what you'll find in a glass of milk. However, dairy products are high in saturated fats and cholesterol, which can increase your risk of heart disease.

7. Nuts

Nuts are a great snack option. Almonds, cashews, hazelnuts, pecans, pistachios, walnuts, and Brazil nuts are some of the best options. All these nuts are packed with fiber, protein, and healthy fats. Walnuts are particularly high in omega-3 fatty acids, which have been shown to reduce inflammation throughout the body.

8. Sunlight

You don’t have to expose yourself directly to sun rays to make vitamin d rich foods. In fact, you can get plenty of natural vitamin D from 10 minutes of direct exposure once or twice per week. However, if you live at higher latitudes, you should take steps to increase your daily exposure to sunlight.

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